1/12/15 Tuesday

Performance

A1. Barbell or Dumbbell Shoulder Press; 6-8 reps x 5 sets, rest 45sec

A2. Double leg hip bridge + Single-Leg Hip Bridge; 8 +8/leg x 5 sets, rest 45sec

 

B. AMRAP in 9 minutes of:

3 Strict Handstand Push-Ups or L-Seated DB Presses

6 Dips

9 Push-Ups

 

C. Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

 

Competition

Wod will be posted at gym